Warm-up
10 minute run(to bridge in park and back)
3 way hip stretch, 1 min @ each position
2×10 goblet squat,
2×10 toes to bar,
2×10 KB swing
WOD
6 sets:
7 front squats,
15 heavy wallballs, rest 1 min
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
4 rounds 20 min Core circuit for quality 50 Russian twists 60s plank hold 5 Dragonfly or candlestick 16 weighted dead bugs 20 min to build to a heavy
Snatch warm-up EMOM x6 @light, building to moderate:1 snatch from above the knee1 snatch from below the knee1 snatch from the floor EMOM x6 @moderate,
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